KM womens 4 & WOD

WOD
David and I did striking using Resistance bands. 25 strikes to pad attached to band the 10 free. L and R straights--l and R elbows--l and r knees--left and right front kicks.
Really good "teaching" workout. The bands hugely magnify any breakdown in structure or core. Also excellent for power and speed.

KM Womens 4
A B random knee drill
Elbow 3
Groin Strike
Bear Hug arms free
Bear Hug arms caught

Bas and Ride

Aerobic is going to be point of this week.

Bike ride 20 min constant RPM
5 Rounds of Bas

1000 Day

Felling mentally crappy today so wanted to push the limit

WOD-Metallica on the ipod
Do 1000 lifts. Included everything TRX, resistance bands, kbs, body weight, etc. Punishing but satisfying

Friday WOD and KM1

20 min audio KB workout
20 min of pad striking

KM1
Mat traveling cardio
Side Position
Side Kick from side Position
Foot Stripping
360 high
Stationary Choke from the Rear

Today WOD

AMRAP in 20m
5 65# Thruster
7 65# Power Clean
10 45# Sumo Deadlift High Pull

8 rounds and 5 thrusters

elbow issues was the limiting factor

Contemplating a direction change. Maybe the Skyy talking

KM Womens 3

Palm Heel-elbow--3 knee driving combination
Side Hammerfist
Back Hammerfist
Pivoting Elbow

Choke from Rear with Push. Stayed on it for remainder of class

Fighting WOD

Punching
33 95# fast bench presses
33 TRX push Ups
33(each arm) resistance band punches

Core
33 20kg swings
33 TRX Knees to L&R
33 (each leg) Resistance band Knees

Legs
33 Goblet Squats
33 pistols with back side lunges
33 (each leg) Front Kicks